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03 Apr
by: Published in Uncategorized

Skill:  As heavy as possible:

1 Press
3 Push Press
5 Push Jerk

WOD 1:  7 rounds for time of:

100 M Row
10 Push Ups
20 Double Unders

WOD 2:  6 rounds for time of:

120 M Row
12 Push Ups
30 Double Unders

==

It is Friday today…

If you were thinking about going out and enjoying a few brewskies with your broskies, please be aware that summer abs season is (thankfully) quickly approaching.  If you would like some more information about health, nutrition, and performance, the guys from CustomFit Meals will be hosting a nutrition seminar for free at Box 2 at 1:30 P.M.

Maybe grab some drinks and head over,

CG

==

 

02 Apr
by: Published in Uncategorized

WOD: Every 2 minutes for 24 minutes:

3 Power Clean (increase weight every 3 rounds)
1 Burpee
1 Wall Ball (20/14)

Increase reps for Wall Balls and Burpees by 1 after every round

==

Did you like split moment of panic?…

I chuckled about yesterday to myself.  As  far as today goes, feel free to do some quick math:

First few rounds + not many reps = easy peasy with plenty of rest
Middle rounds + more weight + more reps ≠ easy peasy with plenty of rest
Final rounds + even more weight + even more reps = back to being easy with plenty of rest

Something tells me my math is off,

CG

==

01 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Muscle Ups or Chest to Bar Pull Ups / Ring Dips
Split Jerk (work up to 115/75)

WOD:  For time:  Reverse 14.5:

3 Thrusters (95/65)
3 Bar Facing Burpees
6 Thrusters (95/65)
6 Bar Facing Burpees
9 Thrusters (95/65)
9 Bar Facing Burpees
12 Thrusters (95/65)
12 Bar Facing Burpees
15 Thrusters (95/65)
15 Bar Facing Burpees
18 Thrusters (95/65)
18 Bar Facing Burpees
21 Thrusters (95/65)
21 Bar Facing Burpees

==

I just want to see you guys do this…

Everyone talked about it being such a hard WOD and how it was nice to have to do a long workout.  There is a 45 minute cap.  Get your stuff ready quickly after the skill work.

Cheers,

CG

==

31 Mar
by: Published in Uncategorized

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)

==

From CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RIP hero,

CG

==

 

30 Mar
by: Published in Uncategorized

WOD:  For time:

30 Power Clean (95/65)
30 Push Ups
30 Kettlebell Swings (24/16)
20 Front Squats (115/75)
20 Push Ups
20 Kettlebell Swings (24/16)
10 Shoulder to Overhead (135/85)
10 Push Ups
10 Kettlebell Swings (24/16)

==

I was planning on putting the ascending version of 14.5 as the WOD today, but I am pretty sure that would have led to some sort of revolution.  Instead you get another descending workout.  I wonder how many of you will skip this one today and repeat 14.5?

I reckon not many of you,

CG

==

29 Mar
by: Published in Uncategorized

Team WOD: For time:

50 Burpees
50 Hang Power Clean (95/65)
50 Push Press (95/65)
1K Run
50 Hanging Knee Raise or Toes to Bar
50 Front Squats (95/65)
50 Kettlebell Swings (24/16)
50 Wall Balls (20/14)
1K Run
50 Pull Ups
50 Double Unders
50 Box Jumps (24/20)
1K Run

Both team members do the run and the reps can be split anyhow

==

It’s happening…

That bright yellow ball in the sky is working again!  After being off for the last few months, the sun is back in  glorious fashion.  Come in for some glorious team action that will also have plenty of outside time.

Running is the new rowing,

CG

==

 

28 Mar
by: Published in Uncategorized

Team WOD 1: For time:

50 Burpees (1 at a time)
50 Pull Ups (5 reps at a time)
50 Box Jumps (24/20) (5 reps at a time)
100 Wall Balls (14/10) (10 at a time)
200 Double Unders (20 at a time)
100 KBS (20/12) (10 at a time)
50 Box Jumps (24/20) (5 reps at a time)
50 Pull Ups (5 reps at a time)
50 Burpees (1 rep at a time)

==

Does this make sense?…

When doing partner workouts, the repetitions are often split anyhow, but today you and your partner have to split things a certain way.  The Burpees must be split one at a time; that is to say that you do the first Burpee, then your partner does the second one, and you the third and so on.  From there, each exercise has different repetition splits.  So even if you wanted to, you could not do like Snoop Lion says:

I’m tryin’ to work this cold thing
And take this whole thing

That was a quick turn into Sorta Irrelevant Avenue,

CG

==

27 Mar
by: Published in Uncategorized

WOD:  14.5:  For time:

21-18-15-12-9-6-3 reps of:

Thrusters (95/65)
Facing the Bar Burpees

==

This is it…

Burpees and Thrusters!  I have a hunch that we have practiced these CrossFit movements thoroughly since forever.  If this is your bread and butter, than you should be smiles all around.  If you are wincing every time you see Thrusters and Burpees show up (which are some of the most common movements in CrossFit workouts) it’s kinda time to bite the bullet and get used to it.

Because this workout is for time and not an AMRAP, we will officially create a time limit that is the beginning of the next class.

Good luck,

CG

==

26 Mar
by: Published in Uncategorized

Skill: 3 rounds of:

Double Unders
Snatch Balance
Kipping Toes to Bar

WOD: For time:

250M Row
20 Over the Bar Burpees
10 Front Squats (135/85)
200M Row
16 Over the Bar Burpees
8 Front Squats (135/85)
150M Row
12 Over the Bar Burpees
6 Front Squats (135/85)
100M Row
8 Over the Bar Burpees
4 Front Squats (135/85)
50M Row
4 Over the Bar Burpees
2 Front Squats (135/85)

==

Our hearts and condolences go out to everyone involved in yesterday’s fire.  Please  keep the families,  firefighters and their families, and anyone else involved in your thoughts.  I wish you all a speedy recovery and may those who passed rest in peace.

CG

==

25 Mar
by: Published in Uncategorized

Skill: Snatch Pull

Work up to 185/115

WOD 1: For time:

30 Deadlifts (135/95)
30 Burpees
30 Hang Power Clean (115/75)
30 Ring Rows
30 Shoulder to Overhead (95/65)
30 Hanging Knee Raise

WOD 2: For time:

30 Deadlifts (135/95)
30 Burpees onto a 45 lb. plate
30 Hang Power Clean (115/75)
30 Ring Rows
30 Shoulder to Overhead (95/65)
30 Toes to Bar

All lifts have to be unbroken or 25 Burpee penalty

==

Let’s have a last at that list…

Chest to Bar Pull Ups
Double Unders
Snatches
Thrusters
Box Jumps
Burpees
Muscle Ups
Toes to Bar
Wall Balls

Deadlift
Shoulder to Overhead

==

Hmmm…what will this week bring?  Maybe 14.5 will host some evil combination of Burpees and Thrusters, which would be delightful.  Maybe something else entirely.  Either way, this will be the last week of the Opens season 2014.  Whatever joules of energy you have remaining, spend them all here today.

Go down swinging,

CG

==

 

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